How long does it take you to "turn around" being 10 pounds overweight?

[tleilaxutank]

Just lower your calories.  Nothing else needs to be done.  No supplements of any kind needed.

Not true. You need to expend more calories than you are taking in. If you cut intake by 300 cals but still not running a deficit you will not lose any weight.

[240 is Back]

PSMF
One week, two at most

PSMF?    Peruse some Muscle & Fitness?    GOOD CALL!

[tom joad]

can't go wrong hiring Sev.

[ritch]

can't go wrong hiring Sev.

A guru? To lose 10lbs???
ok...

[oldtimer1]

I live my life perpetually 10lbs over weight. I know my sloppy diet is the reason. I keep saying if I lose 10 lbs. that's where I want to be.

A pound of fat is 3500 calories. You lose calories lifting and cardio during the activity and after. Combine that with a caloric reduction and the math is there to figure it out.

The problem is losing muscle when you lose fat. Back when hydrostatic fat measurements were popular many found they couldn't just lose fat and some muscle would come off too.

I do both distance runs of 3 to 5 miles when I go but I found quicker fat loss with intervals. My favorite being 8 x 400 meters or one lap around a track. Many treadmills will show a 440 yard or 400 meter track as you run. My rest interval was 200 meters or 220 yards of fast walking depending on treadmill. It really seems to melt the fat off but you have to really gun the single lap hard. It's not a pussy workout. Another favorite is 6 x 800 with a 400 meter fast walk rest interval.

The problems with intervals as effective as they are they lead to burn out because of the intensity. It's great to get outside and run a 3 to 5 miles for continuous endurance run for a change.

[The True Adonis]

Not true. You need to expend more calories than you are taking in. If you cut intake by 300 cals but still not running a deficit you will not lose any weight.

Wow. You must be a special sort of genius to have figured that out.

[tom joad]

A guru? To lose 10lbs???
ok...

maybe you're not a fan of Sev's work?

[tleilaxutank]

Wow. You must be a special sort of genius to have figured that out.

Not really. Just need to be able to read and understand the law of conservation of energy.

[Palpatine Q]

As a standard getbigger, you are no doubt 3% body fat at 305 pounds, offseason.  But if you weren't, and you were carrying an extra 10 pounds gained over the past 6 months (mainly due to iced coffees, bigger breakfasts, late night snacks, etc)... How long would it take you to turn it around, and how would you do it?

I'm guessing... Add ECA for a few weeks.  Bump up the water & fiber.  More shakes.  Cut all sugar not from fruit.  And add in 30 min cardio 4x a week.
And in about 3 weeks, that ten pounds would be gone, abs back as always, etc.

More or less, is this the case for you?  thanks getbig.

half of it probably water.

don't eat carbs for a week

[_aj_]

You could also chop off an arm.

Spot on.

[ritch]

maybe you're not a fan of Sev's work?

I did not say that.
Just said this is not rocket science and some simple common sense here is all that is needed. Then again, this is the internet..

[Army of One]

You could also chop off an arm.

Or both in Dan Hill's case

[The True Adonis]

Not really. Just need to be able to read and understand the law of conservation of energy.

Groundbreaking.  I don`t think this info has ever been shared before.

[Agnostic007]

2 weeks, 3 at the most.

[evandatp]

first: up your aural intake of Jethro Tull.

Then the apple cider vinegar, olive oil, kale, clay etc.

[D.O.U.P]

eat......less.

this

[Hulkotron]

first: up your aural intake of Jethro Tull.

Then the apple cider vinegar, olive oil, kale, clay etc.

Don't forget the grass clippings

[Mike]

Rob i would def NOT add shakes.  I always prefer to eat my calories.

ECA, extra cardio and absolutely not sweets.  If you're craving chocolate go for one of those quest bars

I lost 8 lbs very slowly over the past 10 weeks.  No rush.  Were similar in age too so its harder now

[_aj_]

Rob i would def NOT add shakes.  I always prefer to eat my calories.

I prefer my calories either transdermally or via inhalation.

[Thong Maniac]

Rob i would def NOT add shakes.  I always prefer to eat my calories.

ECA, extra cardio and absolutely not sweets.  If you're craving chocolate go for one of those quest bars

I lost 8 lbs very slowly over the past 10 weeks.  No rush.  Were similar in age too so its harder now

quest bars are dangerous. One bar turns into 12 , real quick

[240 is Back]

how about Eggo whole grain waffles as a filling snack when my inner child craves carbs? 

i've been downing TONS of fruits and veggies.   feel incredible actually, it's day 4 of this.  face tighter, all the 'bounce' or jiglle gone from midsection.  I usually cut up very quickly. 


Soooooo how many days ON/OFF of ECA twice daily?

[Donny]

I live my life perpetually 10lbs over weight. I know my sloppy diet is the reason. I keep saying if I lose 10 lbs. that's where I want to be.

A pound of fat is 3500 calories. You lose calories lifting and cardio during the activity and after. Combine that with a caloric reduction and the math is there to figure it out.

The problem is losing muscle when you lose fat. Back when hydrostatic fat measurements were popular many found they couldn't just lose fat and some muscle would come off too.

I do both distance runs of 3 to 5 miles when I go but I found quicker fat loss with intervals. My favorite being 8 x 400 meters or one lap around a track. Many treadmills will show a 440 yard or 400 meter track as you run. My rest interval was 200 meters or 220 yards of fast walking depending on treadmill. It really seems to melt the fat off but you have to really gun the single lap hard. It's not a pussy workout. Another favorite is 6 x 800 with a 400 meter fast walk rest interval.

The problems with intervals as effective as they are they lead to burn out because of the intensity. It's great to get outside and run a 3 to 5 miles for continuous endurance run for a change.

i agree, problem for some people is to really be effective with intervals you gotta hit it hard as you wrote. Most do not have the fitness to do it. With hard weight training and say Hard Intervals 2x a week.. well most donīt last it over the long haul. itīs my experience that most tend to stick to longer less intense cardio. Hard Intervals as you do are really for advanced people.

[CalvinH]

As a standard getbigger, you are no doubt 3% body fat at 305 pounds, offseason.  But if you weren't, and you were carrying an extra 10 pounds gained over the past 6 months (mainly due to iced coffees, bigger breakfasts, late night snacks, etc)... How long would it take you to turn it around, and how would you do it?

I'm guessing... Add ECA for a few weeks.  Bump up the water & fiber.  More shakes.  Cut all sugar not from fruit.  And add in 30 min cardio 4x a week.
And in about 3 weeks, that ten pounds would be gone, abs back as always, etc.

More or less, is this the case for you?  thanks getbig.

Rob it depends, how long will you procrastinate for

[240 is Back]

Rob it depends, how long will you procrastinate for

I'm 4 days in now.   it was 2 days of BRUTAL stomach distress.  Fiber, fiber, water, water.  ECA.  I was an unpleasant man, to say the last.   Stomach seems to have adjusted now.  I wanted to just kick it into gear fast. It's only about ten pounds of fat - abs still have shape but blurred out for the first time in years. 

a 7-11 opened near my house and i developed a nasty habit of iced coffee.  It's BAD. very bad.  Never begin this habit, people. 

[stavios]

I usually start from being a fat tub of shit to almost contest ready in 2 months